Good as Gold's
Good as Gold's
Combat the mindset of Aesthetics vs. Wellness with Gabby Ward
Accredited Practicing Dietitian and Sports Dietitian from The Sports Dietician Co. in Brisbane, Gabby Ward joins us on the Good as Gold's Podcast.
She works with all sport disciplines, but predominantly optimises nutrition for health and performance while supporting a positive relationship with food for CrossFit, weightlifting and powerlifting.
- How to combat energy availability
- What are the warning signs and side affects of under fuelling?
- Should you train on an empty stomach?
- Eating for aesthetics vs. performance and wellness
- Diet culture & generational damage
- How do eating habits impact women and their cycle?
- Can food have an impact on your sex drive?
- Nutrition for inner wellness
- Supplements: Are you addressing the issue or masking it?
If you'd like to find out more, you can get in touch with Gabby on socials at @gabbyward_sportsdietitian or @thesportsdietitian_co
Want to get in touch? Reach out to the Gold's Gym Australia team on socials @goldsgymau or via email: feedback@goldsgym.com.au
00:04:33:03 - 00:04:42:15
Emily
Here we go. Back Gabby, welcome. Thank you so much for joining us today. How are you?
00:04:43:10 - 00:04:45:14
Gabby
Good. Thank you. Thanks for having me. Are you guys.
00:04:45:20 - 00:04:46:24
Emily
Look, why do I swell?
00:04:47:00 - 00:04:47:24
Callum
Yeah, we're doing really well.
00:04:48:03 - 00:04:49:08
Emily
We're doing well for energy.
00:04:49:08 - 00:04:54:20
Callum
We're eager to learn. Tell the people what who who is Gabby?
00:04:54:20 - 00:04:56:01
Emily
Where is Gabby? Ward?
00:04:57:00 - 00:05:21:02
Gabby
Gabby, why do you find me on Instagram is what Satish is. I am probably what people know me as I work with a range of area that's not just a sport, but the main sport. They work with the CrossFit, weightlifting, and powerlifting, but it's really broad. I'm one of the people just who are being active throughout the week, people who I'm working on their relationship with food.
00:05:21:02 - 00:05:44:04
Gabby
It's a broad spectrum. As for myself, my training is a little bit mixed. So I did CrossFit for a really long time, took a bit of a break. I started reintroducing that, and most of what I've been doing is just like general strength work. And for myself, I live on the sunny coast, but I work in a clinic in Brisbane, studied on the sunny coast.
00:05:44:04 - 00:05:46:00
Gabby
But yes, that's a bit about me.
00:05:46:10 - 00:05:51:00
Callum
Lovely. Now the sports nutrition compared to just.
00:05:51:18 - 00:05:52:06
Emily
Nutrition.
00:05:52:06 - 00:05:53:00
Callum
Nutrition.
00:05:54:06 - 00:05:55:14
Emily
What does that look like?
00:05:56:12 - 00:05:57:17
Callum
Put it together for me.
00:05:57:24 - 00:06:26:19
Gabby
Yeah, general nutrition. So those are the general population nutrition which might just be okay a little bit as the guide to healthy eating, making sure it is getting in what you need. There's also medical nutrition therapy, which is the difference between a dietician and other nutrition professionals. Which means that we can help people that have medical conditions. And then sports nutrition is making sure we optimize someone's intake to not only match what their requirements are, but make sure that they're thriving and whatever activities that they're doing.
00:06:26:19 - 00:06:49:24
Callum
Yes, and I love that. And I think it's such a crucial part, Emily and myself for both trainers, we're both coaches and we're always very, very much putting emphasis on the fact that you need to feel your body so you can, you know, move correctly. And it's very hard to try and like push PVS or like get stronger, be better if you're not feeling your body correctly and so on.
00:06:49:24 - 00:07:03:14
Callum
That sense we're looking at, I guess the term is energy expend energy expenditure, right? So if you're putting food in, but then you're also you require energy, that's what. Well, explain to me what a what a calorie is in a way.
00:07:04:09 - 00:07:26:17
Gabby
Yeah. So calories in the most basic terms, are there unit of energy. So those calories in kilojoules, we've kilojoules a lot in Australia. But most people are familiar with calories. They go with that calories. They're grown to have pretty much whatever food you eat. They give you an energy source and then that can be broken down further into what a lot of people have heard of as well in terms of protein, carbs and fat.
00:07:27:20 - 00:07:48:09
Callum
Right. And then that would in turn feel you to perform at a level. And so if you're just looking like you said, just general population nutrition, that's just like, you know, you're, you know, you're a male, you're 30, you're 182 centimeters. You're not only kilos, you should be eating this because you're at a sedentary state. You should be eating this much.
00:07:48:09 - 00:07:55:17
Callum
But if that was in case and I am all those things, but I'm an intense CrossFit, I should be eating differently.
00:07:56:13 - 00:08:18:12
Gabby
Yeah, absolutely. So as you said in that energy expenditure. So we need to make sure all that and it also depends on your goals too. So if you're just wanting to maintain, look after your recovery, then you just trying to match up what your expenditure is. And it's not only what you're doing in the exercise, but it's also us sitting here talking our body, regulating our temperature, sleeping all the rest of it.
00:08:19:06 - 00:08:36:06
Gabby
Whereas then if your goals are something like you want to grow a muscle mass, then you need to have a little bit more there because you need to have those extra resources coming in. But yes, a lot of different factors like everyone's metabolism is a little bit different and that's what the picks how much energy and calories that you need.
00:08:36:21 - 00:08:47:17
Gabby
And then it also depends on how much you lose around the day, how much you fidget, how sport is, how long you do that, and also what training say here and as well as what your goals are. Pretty broad.
00:08:47:21 - 00:09:02:23
Emily
Yeah. Yes. And let's kind of knuckle into I want to talk about energy availability and I want to specifically kind of talk about low energy availability. So run us through exactly what that kind of looks like and what that means.
00:09:04:04 - 00:09:26:06
Gabby
So when we were talking about your energy expenditure or the energy requirements, that's making sure that you're matching those two up well, energy availability, it means that you aren't getting enough energy, so you're not getting in enough food to fuel all the activities that you're doing. And so therefore there's a mismatch. And that doesn't always necessarily look like being in a calorie deficit.
00:09:26:06 - 00:09:36:14
Gabby
We can start to see that taking a bit more of a toll on not only your performance, but also your health and wellbeing in the long term. So pretty much a mismatch between what you're giving in your body compared to what it needs.
00:09:37:02 - 00:09:57:21
Emily
Yeah, it's something that's so common, isn't it, because like especially in our field, like how and I see this a lot like where that low energy availability is, is there. And you know, a lot of people I find they wonder why they can't like they're not seeing results as well because they like, you know, they're eating at a super.
00:09:58:05 - 00:10:15:24
Emily
Yeah. Like a small amount of calories and they're like, but why am I still like, I've been in this deficit for however long or whatever and it's like where, where do people kind of start if they are feeling low energy? Like if like if they're, if they're starting to be really low on energy, where do they kind of start with nutrition.
00:10:17:06 - 00:10:48:15
Gabby
When it comes to light energy? So for example, it would need to be addressed and there can be things that can be optimized as well. And so as I said, there's lots of people that under feeling will end up really optimizing the nutrition and therefore not getting their desired outcome. Yeah, there's a couple of different things, but at the most basic case, like a lot of people think that eating a very small amount of calories, but what they're probably under the feeling and that might end up in them actually subconsciously or consciously ending up over eating for the average for the week doesn't mean that they are getting it enough.
00:10:48:15 - 00:11:11:24
Gabby
But just because you're back ending on the weekend you're blowing out doesn't mean that you're training throughout the week is going to be good. So there's that side of it, which is like not quite energy availability. Yeah, then you get into there's actually three sections of like energy availability and that's a good way. Everything's not. And then there's a bar where you're starting to get low and that might aid people who are in a bit of a deficit.
00:11:12:06 - 00:11:39:00
Gabby
And then there's a red where you've been in a deficit for a really long time, or you have been having really low body fat and feeling yourself a good place to start is often the warning signs the body like the whistle before it sets the screen. So as I said, some of the symptoms of energy of elderly might be yet not hitting the performance that you want to be having that actual physical energy, not having the concentration.
00:11:39:24 - 00:12:13:19
Gabby
It doesn't it it's not limited to people who have low body fat either. It doesn't discriminate to milk females and it can start off by looking like, okay, we're just not firing on all cylinders. And then if we don't address that, it can then become a further issue where, as I say, I'm more into that red it was initially thought to be mostly females, and so it started with flat thinking that, okay, well, regular menstrual cycles are missing period of time, mostly just females are impacted, but it's actually a lot of males as well.
00:12:13:19 - 00:12:18:00
Gabby
It's just not quite the same in the same symptoms such.
00:12:18:04 - 00:12:18:12
Emily
Yeah.
00:12:18:20 - 00:12:36:18
Gabby
Yeah, absolutely. And as you said, a lot of it was like, Oh, I'm just a bit tired or maybe I can do something else and I keep thinking, Oh, how much more can I take away? Or What more can I add in training like this in terms of trying to meet the goals that they just putting themselves potentially further into the energy availability?
00:12:36:18 - 00:12:36:23
Gabby
Yeah.
00:12:37:20 - 00:12:39:23
Callum
Yeah, I've, I've got a few friends who.
00:12:40:07 - 00:12:46:08
Emily
Uh, I even I've been guilty of being that, being that uneducated person you know, we're.
00:12:46:09 - 00:13:06:06
Callum
Getting for sure. Yeah. Just like I was like that and, you know, I thought I was feeling my body for sure and I like even protein, like, I'm so I'm such a stickler now for protein source and not to be confused with a protein shake or powder, but like getting my protein in that I need. Yeah. Not only is it satiating.
00:13:06:06 - 00:13:12:17
Callum
So it's going to make me feel fuller for longer, but like, that is what my body is for crying. It's like, it's begging me for protein.
00:13:13:22 - 00:13:42:11
Gabby
And sometimes it's hard to because depending on you probably experience it. Like if you train a lot, sometimes it's on your wrist that you actually feel the hunger or you get actually to eat leftover around your training. Yeah. And so it can be either conscious or subconscious when it comes to and the feeling as well. So it could be the fact that you think I'm not hungry so I don't have to be in a hey, counterintuitive, but in those cases we can't exactly eat intuitively or always listen to our body.
00:13:42:11 - 00:14:01:08
Gabby
We need to understand and learn a bit about nutrition and how to feel twice so we don't fall into that rabbit hole as well. Otherwise, we could subconsciously end up on the feeling as we just don't have the cooking skills either. We may not have the financial resources. That could be lots of different things. So it's not always how I would explain as well.
00:14:01:14 - 00:14:16:05
Gabby
Okay, we're always looking for what other food can I take, whatever exercise can I add. And that can be other ways that we accidentally fall by the wayside by being like, Oh, I'm not actually 124 hours has gone past then. Yeah, I'm not able to have any of my girl sessions. Yeah.
00:14:16:20 - 00:14:25:14
Emily
So where does someone start when they are maybe they are feeling in that like they have low energy availability, where does someone start to kind of like rebuild that?
00:14:27:01 - 00:14:46:09
Gabby
So it depends on the severity of what their symptoms are as well. So, so what happens is that when you're under feeling your body's pretty much going into like battery saver mode, say like for example on your phone, when your friend gets thrown out of battery, all the apps in the background shut down, try to optimize the performance and make that battery life for as long as it.
00:14:46:13 - 00:14:46:21
Emily
Makes.
00:14:46:21 - 00:14:59:01
Gabby
Sense. So that's what can happen with the body that starts to impact our endocrine organs. And then therefore it starts to impact like your digestion or your menstrual cycle. Yeah.
00:14:59:20 - 00:15:00:23
Emily
I just said, wow, yeah.
00:15:01:13 - 00:15:29:12
Gabby
Yeah, and so it depends on how far into energy availability they are and also what their symptoms are. But that's just all my group need to try and match the energy intake to the energy expenditure. Yeah, sometimes it can also be a case of the macronutrients or the mass production as well. So for example, if someone is really depleted in a lot of micronutrients, the body's been okay, well, I'm not functioning optimally.
00:15:29:18 - 00:15:51:12
Gabby
I'm going to start going into protection mode and that's when we start to see someone like your body slowing down and we might have digestive discomfort, a loss of a menstrual cycle or erectile dysfunction and all these random things and again, we might fight for something else because we realize our energy availability. But yeah, what we need to try and do is that energy intake in extreme cases.
00:15:51:12 - 00:16:15:06
Gabby
So often when I'm working with people who have relative energy deficiency, side light energy of their ability is underpinning relative energy efficiency. And so it just means that your body hasn't been getting enough and so it stops to try and make you survive. I think pretty much going into that survival mode and sometimes people have to go what we call like all in.
00:16:15:06 - 00:16:29:15
Gabby
And that's been a very extreme case where it's like you cut out or exercise or we need to really ramp up your calories so that your body feels safe again. And it can bring itself out of that mode. Like it's trying to make sure that you're fully charged before it's going to bring any of those up in the background.
00:16:30:20 - 00:16:53:07
Callum
And talking on, you know, even like you mentioned before, macronutrients being the protein, carbs and fat. But the macronutrients is almost quite crucial and important and I've found this firsthand from my wife and just iron intake for example as well. And it's not as simple as just, you know, eating more steak or three kilos of spinach to get you up as well.
00:16:53:07 - 00:17:13:24
Callum
But in, in, in, in um like conjunction with that you need to have like zinc because if your body don't have enough zinc, it won't take in the iron as well. So it's like getting those macronutrients up or basically putting the right fuel in your body. It's not as simple as just having, you know, a Kit Kat because it fits into your macronutrients.
00:17:13:24 - 00:17:25:03
Callum
But if you had, you know, for example like some pumpkin or something, it's got like it's a carb, it'll fill that little pocket, but it's also got a whole bunch of other good macronutrients and macronutrients, right?
00:17:25:22 - 00:17:52:02
Gabby
Yeah, exactly. And it's not only about even the macronutrients in the macronutrients, but like what's the digestibility? Because, yeah, unless a bunch of the same macros come in and I say macros and calories coming from like just as an example, like a yogurt, both granola, protein, peanut butter and berries, that's going to digest a lot slower because compared to the bar, the bars are breaking down.
00:17:52:02 - 00:18:19:21
Gabby
So your body doesn't have to do. Yeah, well, yeah. And then that's going to leave me feeling hungrier sooner or going to have those micronutrients, as you mentioned, compared to something that's more nourishing, but it's also more of like along the lines of Whole Foods. But then in saying that, depending on how active the person is and then again, like circling back a little bit, they probably mentioned sometimes, you know, hungry after a training session, I think, well, maybe in that case the bar would actually be better than the one that's like really high in those micronutrients as well.
00:18:19:24 - 00:18:40:05
Gabby
So it does depend on the scenario a little bit, but absolutely, definitely a mix of the quality of your food as well as the quantity we need to make sure that it is a nice balance first and foremost. Like it's a very basic we always need to make sure that we are having enough energy and then it goes into like you represent macros and then it goes into your timing.
00:18:40:05 - 00:19:13:16
Gabby
Then it's like water and supplements in order of priority. Yeah. And so as you mentioned, there are some key micronutrients that are gone to help with general health and wellbeing and that energy of our ability and how your body functions like iron, making sure that yes, I think zinc, but also vitamin C improves that bioavailability. But on the other hand, okay, well let's make sure that it's not being had if that's the issues that are present, that's not being had around the same time as like coffee or tea or things that contain caffeine because they contain tannins which compete for absorption.
00:19:13:16 - 00:19:21:19
Gabby
And unfortunately I'm losing that on or things like your I may go from muscular fatty fish and that sort of stuff as well.
00:19:21:22 - 00:19:39:01
Emily
Let's just can we can we pause here for a second? Cause I actually pull up a chair and just honestly, we need to talk about this caffeine buffer or sorry, when you wake up no food in your system, is that a no no?
00:19:41:00 - 00:19:44:20
Gabby
Depends on the scenario because it's good to hear.
00:19:46:02 - 00:19:48:01
Callum
But I just wanted a yes or no question.
00:19:50:03 - 00:19:51:14
Gabby
Nutrition, never that simple in it.
00:19:51:22 - 00:19:52:20
Emily
Yeah, exactly.
00:19:54:06 - 00:20:19:05
Gabby
No, but if that's going to impact what your intake is the next couple of hours, yeah, probably not ideal. Or if you're someone that's hypersensitive to caffeine in that, either going to get a digestive upset for a long time or peak your anxiety, that's not going to set you up well at all throughout the day. It is better to have caffeine along with food because it's just not going to have a significant impact on that stimulation on the body.
00:20:19:12 - 00:20:24:23
Gabby
But I wouldn't necessarily say it's good or bad. It probably depends on the person and how their body responds to that.
00:20:25:08 - 00:20:27:00
Emily
How much caffeine is too much caffeine?
00:20:29:03 - 00:20:36:15
Gabby
The upper limits are around 400 milligrams a day, so it's like three to four shots of coffee or one really big pre-workout.
00:20:37:14 - 00:20:43:05
Callum
Like, say, the average pre-workout like if you had two scoops, is like 400 milligrams of caffeine.
00:20:43:09 - 00:20:48:12
Emily
I used to drink, I used to drink four. I would say four shots. I got to have two doubles easy.
00:20:48:14 - 00:20:50:04
Callum
Coffees plus an oxy.
00:20:50:07 - 00:20:50:22
Emily
Maybe.
00:20:51:03 - 00:20:51:17
Callum
Like an octopus.
00:20:51:17 - 00:21:11:24
Emily
Let's it. Yeah, like it does even just like on this caffeine rant, I just remember so vividly when I was kind of like it was also probably like a mental in a mindset kind of thing as well. Just like clutching on to like caffeine is like getting me through the day, right? Because it was my days were like quite hectic.
00:21:11:24 - 00:21:38:13
Emily
But it's just so interesting, isn't it, that like caffeine or how much we rely on coffee to kind of like get us through the day, would you? Okay, let's give a scenario here. If someone because I actually know a few girls that are going to understand this scenario, but basically like let's say you're having four or five coffees a day just to kind of like get through the day.
00:21:38:22 - 00:21:49:16
Emily
What would you be looking at where like from a food perspective, nutrition perspective of like where to obviously there's there's some red flags that arrive.
00:21:51:00 - 00:22:09:02
Gabby
What are they? I would be looking at like what is the actual intake like? Are they using love and avoiding food? A lot of the time, it's like a lot of people think I need a bit of a pick me up because the meeting energy, but it's like, okay, well, do you need a pick me up or do you actually need energy because they're punching bags?
00:22:09:20 - 00:22:28:20
Gabby
Yeah. So what caffeine does is it binds itself to a set of facts that just usually tell your body that you're tired. So it's blocking, though, so it's telling me that you're not fatigued, whereas if you just had food, you would actually have energy for you to actually get the energy. The same doesn't give you energy. It just tells me that you're not fatigued.
00:22:29:05 - 00:22:38:18
Emily
We will actually just having this conversation. Like literally just before we spoke to you, our producer was like, Well, I can't get a coffee. It was like, Yeah, we can't have another banana problem.
00:22:40:09 - 00:22:47:04
Gabby
Which is like mid-morning. I'll be like, Oh, maybe I'll go another coffee. I'm like, No spinning before I was going to eat and get something to eat.
00:22:47:05 - 00:23:00:08
Emily
Yes. And it's like, that's the stuff that I think like, let's say Jen Pop, we, we either know and we forget or we don't prioritize or we don't know any uneducated know. Like, Why do I feel so tired? Why am I so tired.
00:23:00:09 - 00:23:34:24
Callum
Even to think, like, you know, calling an energy drink and energy drink and like, say, for example, a Red Bull that has zero sugar, it's got ultimately zero calories, which is zero and energy, quote unquote. Right. So for someone to do that, they're just yeah, they're just picking themselves up in a powerlifting count. For example, though, like if I'm going in competition day, a few myself with food I will then take caffeine tablets to pack myself up, not to give me energy per se, but I think that like it's super interesting because people wouldn't know that.
00:23:34:24 - 00:23:47:10
Callum
Like they'd be like, oh, just have three coffee, three coffee shops for a workout and I'll get through it. It's like that's just literally blocking something in your brain. To be like, Buddy, you're tired. You should rest or eat and eat food.
00:23:48:01 - 00:24:09:03
Gabby
Exacerbating all the stress that is already on their body. Like, again, if not, then everything's about energy availability. But if you're having that because you're under fueling and you're just trying to get through your list, accumulating the stress, anybody doesn't know where that stress is coming from, whether it's emotional or what's going on in your life or the exercise that you're doing at the scene, that is the load.
00:24:09:03 - 00:24:16:22
Gabby
So if you're pushing yourself to get through that and under the feeling, which is another stress, you just don't have a lot of it shows and that sort of catch up with you.
00:24:17:02 - 00:24:24:22
Emily
Yeah, exactly. It'll catch up with you at some point. I want to talk about diet culture. What is your perspective on that?
00:24:26:11 - 00:24:48:04
Gabby
I think that there's been obviously a lot of us probably grew up with just thinking it wasn't a normal environment. It was, yeah. Trying to always eat the small the largest amount of foods, the smallest amount of calories possible, no matter what that looks like. And that probably again feeds into us thinking like, oh, this high protein chocolate bar is better for us.
00:24:48:07 - 00:25:15:06
Gabby
And this other food, for example, like just thinking that all we need is deep prioritize foods that have always been around for these probably over and over processed different types of foods and neither a good or bad. But yeah, I think that diet culture has definitely fallen into it's definitely multi-factorial academics is what it is. People having the societal norms of the past.
00:25:15:06 - 00:25:29:10
Gabby
Yeah. Trying to always be on that grind or being small as they possibly can. No matter what that's doing to your body. It's definitely a whole mix of things. And I don't know if I'm just in my own little world, but I think that it's changing to the positive.
00:25:29:14 - 00:25:31:09
Emily
I do agree with you.
00:25:31:14 - 00:25:57:12
Callum
I'm seeing a huge shift in my direction. The clients that I see and even just locally, the people that I know, it's like that, you know, before you would like eat first, that X, it's like, Yeah, I got to be shredded. You got to look a certain way now. It's like, uh, like even like, man, I got so over, I would count calories like, almost religiously in certain phases, and I'd be like, now I've got to only eat this much, and I get to dinner.
00:25:57:12 - 00:26:16:08
Callum
If I finally got 200 calories left, I'm going to I guess I'm having two bananas, or I could have this or have this, and I'm just like, weighing up my things. And then when I started intuitively eating and just being like, No, I'm just going to nourish my body and I just track protein. It's so much better. I like I don't feel so, like confined by this box anymore.
00:26:16:08 - 00:26:34:04
Callum
So and in that, like, I know what my protein you know, macronutrient and so I can track that. And for people at home, how how could they figure that out if they wanted to track, say, their macros? How do they figure that out? Is it simply just punching it into a calculator? Do they do they go see a sports nutritionist?
00:26:35:06 - 00:26:56:13
Gabby
To be honest, if it's just looking at what you require there's a billion things online and no matter what equation that you use, even if he is the most accurate equation, you also have to try and get to that, to what your body requires there's a really easy way if someone's just wanting to start tracking as an example is just that logging what you're eating.
00:26:56:14 - 00:27:12:12
Gabby
Let's just try and play around with actually entering it into any of those apps like My Fitness, how easy that are or whatever, and see what the actual intake is and what you're trying to do. You can then say, Okay, well, if I just looking at calories to start off with because macros can be a lot in itself.
00:27:12:13 - 00:27:34:07
Gabby
Yeah. Okay. Well, am I trying to maintain what has my body weight been doing? Yeah. Am I trying to lose? Okay, I'll take a little bit off macros, take that extra level to it, which if anyone that's tracking, I would definitely suggest working with some sort of health professional Yeah. That can fall into that rabbit hole of looking at coaches other things and they can meticulously fade.
00:27:34:07 - 00:27:52:05
Gabby
And then as you said, like getting to the end of the day, having 200 calories and trying to eat for esthetics rather than like performance and wellness, whereas it probably most of the time ends up having the opposite effects because most people get so caught up in the numbers actually not optimizing their nutrition and not robots. We don't have to eat the same thing every day.
00:27:52:05 - 00:28:19:08
Gabby
And so your body is fighting back with you constantly fighting against that because you're not actually feeling well. Yeah. And so that's when it's important to make sure you're working with health professional. Yeah. Well, everyone can figure out the calories in that phrase, but being able to navigate that outside the numbers because yeah, we're not robots and we do need to change a little bit day to day and also have that flexibility in that good relationship with food to be able to go, Okay, well, this might not fit in my macros, but this has happened today.
00:28:19:08 - 00:28:29:01
Gabby
Or you know what, for whatever social reason, it's actually going to be healthier for me to go out and do this with my friends than spend time or take out my pre cooked meal up.
00:28:29:02 - 00:28:47:18
Emily
So it's really, it's like, oh, and I'm sure we've all been there right where we've like brought our Tupperware container of chicken and rice and broccoli and you know, we've met up with our friends. Yeah, exactly. The sacrifices we made. And looking back now, I'm like, oh gosh. Like I don't ever see myself grabbing that ever again.
00:28:48:00 - 00:28:52:00
Gabby
How long would that diet coach really? Like, I'm so disciplined. I know this unhealthy.
00:28:52:04 - 00:29:14:04
Emily
Yeah. Literally, I know you have this, like, superiority. You're just like, oh, I'm so much better than everyone. But, like, little do we know. It's like, probably not ideal, especially psychologically. Do you find you work with a lot of people who do kind of associate, like, that mindset component with nutrition where, you know, psychologically they've been damaged through diet culture or like, what is your kind of like take on that?
00:29:15:07 - 00:29:39:00
Gabby
Absolutely. And I think it's so generational because most of this, we probably seen our parents dieting or we were on social media platforms. We say like the classic, like nothing tastes good, too skinny, feels like you like pretty much from the age of technology, we've been exposed to our like different types of body image and then always being something like along with that, like a different type of diet.
00:29:39:09 - 00:29:57:15
Gabby
And I think in between, we definitely have been. And a lot of people do come in with a lot of moral values around their students and eat as clean as possible and that sort of stuff. And it's like, whoa, is that is that mindset actually seven you and is that actually helping you to achieve what you want to achieve?
00:29:57:21 - 00:30:02:14
Gabby
And if someone's sitting in my office, it probably hasn't. And I find that that's probably most people.
00:30:03:15 - 00:30:25:21
Callum
What, what about women and nutrition in the way that their physiology changes, you know, throughout their cycle and eating habits. I say like we do with women in our training and yeah, just like it's the classic I hear it every time. It's like I'm bloating, I'm on my period, I've put on three kilos, most of which is probably waterway and.
00:30:25:21 - 00:30:27:08
Emily
I just made chocolate. Yeah.
00:30:29:01 - 00:30:30:09
Callum
I package that.
00:30:31:19 - 00:30:54:06
Gabby
In the most simplest form without getting too hectic into the menstrual cycle. So the body does change a girl. Then it's just like, okay, when you first get your period, your hormones are the lowest. When most black males, we will actually feel pretty much the best. For most people. Yeah. As you start to approach ovulation around ovulation is when we're pretty much yeah, pretty much the best.
00:30:54:06 - 00:31:25:12
Gabby
Often you'll hit your pay base and they offer you best in training. Yeah. From when you've ovulated. So that's like around halfway through that menstrual, that menstrual cycle through. And when you get your period and so your progesterone one of your hormones is starting to increase, your luteinizing hormone being released and increasing. And then the second half of your cycle you will start to notice, okay, well maybe my body, I don't have as much energy or my digestion is changing a little bit, especially in that last week before you get getting your period.
00:31:25:12 - 00:31:46:20
Gabby
Yeah, your weight might be up for example relating to progesterone, the hormone that is increasing in that second half cycle and that attaches itself to like a part of your renal system that regulates your water. And so that can increase your water retention because there's this changes in your hormones that is actually increase in your metabolic rate as well.
00:31:46:20 - 00:32:17:22
Gabby
And so we do get hungrier. We are using more energy and studies show that it might be anywhere between 100 to 300 calories extra. And sometimes we're not adding that into we might be too strict on our diet or we might be counting calories. And that doesn't align with that calorie during macros or whatever the scenario is. And then we might actually end up over eating whereas if it if you wanted that figured out, what a good level for you to add in express that menstrual cycle is, then that might actually be more beneficial and avoid feeling like you don't know binges and that sort of stuff.
00:32:17:23 - 00:32:41:13
Gabby
Yeah. Another thing to mention is that those changes in the second half of your menstrual cycle, it also seem that we aren't as efficient using carbohydrate as energy. So carbohydrates are that macronutrient. It's our main energy. Sources say if any intensity starts to increase in our exercise, our body as a female doesn't quite use that as well. And so sometimes we do need a little bit more in order to get the performance benefit.
00:32:42:14 - 00:33:04:15
Gabby
And there's no strict guidelines because for a long time women were at study because we were anomalies or too hard to study. And yeah, maybe compared the area physiology from way actually different. So there's no research at the moment to be able to suggest at this part of you mentioned this and that it's like interpreting whatever your symptoms are.
00:33:04:15 - 00:33:18:24
Gabby
And then we do have respect to be able to support interpreting those symptoms and then what to do. But it's just a little bit of a relation level. So to ever being so black, your guide to what you should exactly do around human society. Yeah.
00:33:20:08 - 00:33:55:02
Emily
It's a scam yeah. I think and I didn't, I just think that's so important to know especially I do know, I know a lot about the menstrual cycle, but it's just important for women to actually understand that A the reasons why we do certain things and to know about our hormones because like don't you agree? We actually just don't I guess growing up I don't know about you Gap, but like growing up as a woman, I guess I genuinely had no idea about a period like all I knew is that we bleed every month and like that was just it.
00:33:55:02 - 00:34:12:01
Emily
So it's like it's actually so cool to, to hear it. And I've spoken a lot of my clients, like when I explain certain things going on in their, in their cycle, they just like, what? Why do I not know that? It's like I'm a 20 something year old woman or 30. Honestly, it's true. Like even after babies.
00:34:12:01 - 00:34:14:10
Callum
I think I know more about the period than some women.
00:34:14:11 - 00:34:21:18
Emily
Totally. I wouldn't say the exact same. It's like, it's so cool to hear you hear you say that. So yeah, I love it.
00:34:22:05 - 00:34:43:09
Gabby
Growing up. Yeah, we didn't know anything. It's like, oh yeah, you get a blade up, you better not look at a boy. I don't really get pregnant. I don't feel like I need to hear about how your hormones work, how your body works, and it's like I didn't even one that much about it. At university, I learned about what changes happen across the menstrual cycle, but it was very textbook like 28 days that actually.
00:34:43:19 - 00:35:01:24
Gabby
Yeah, that's textbook. Someone might be a little bit longer, something you might be a little bit shorter knowing what actually our body is experiencing along that time as well. And then, as you said, like being able to interpret how we feel. And sometimes it's important for some people I they said to learn about it. I think I have to grab out a textbook and do anything it has it.
00:35:01:24 - 00:35:20:14
Gabby
It can just stop using an app and tracking your symptoms. Totally. Well, sometimes it may not necessarily even change anything. You might just give yourself that consideration to feel a lot better about yourself. Okay. Why is my weight going up? Yeah, why do I feel bloated or why do I feel like shit in this session? Okay. Well, I've actually realized that this happens pretty much around this exact day.
00:35:20:14 - 00:35:40:13
Gabby
Yeah, and it can also be a little bit of a report card as well, as you said, like with just not really understanding the cycle. What does that even mean? If we do start to see some changes and what, what like that could be changes and symptoms like all of a sudden it's heavier or I have a lot more pain and the duration is a little bit different.
00:35:40:20 - 00:35:54:18
Gabby
I'm right through and sort of like I'm not actually getting a period and whatever's happening, being able to track those changes or noticing those changes can be like with a report card as to how I feel because as I said, like our body can change in order to try and actually protect itself.
00:35:55:00 - 00:36:22:18
Callum
I love that. And so that's I find that that happens and sometimes it's not happening it's not changing in the right way as well. Um, the importance of proteins and, and let's say fat in, um, I'm just going to say women, I'm only saying that because that's what we both deal with a lot is like, you know, are they getting enough protein in and white fats are important and I like we, I mean, depends on the fad, but for a while they were avoiding fat, high fat foods.
00:36:22:18 - 00:36:23:15
Callum
Well, that's bad.
00:36:23:17 - 00:36:28:02
Emily
Oh fat you put on fat, right? Like that was yeah, that was the common mistake.
00:36:28:03 - 00:36:28:09
Gabby
That.
00:36:29:05 - 00:36:40:21
Callum
You can, you can explain the need for fat in our diet, if you will, and also protein and why it's important for women to get enough protein and maybe how you can start putting protein into that.
00:36:41:13 - 00:37:01:02
Gabby
Yeah, we're fat. So fat. Ideally, we're getting the most of it from plant based sources like avocado nuts and seeds, extra virgin olive oil and as well as marine. So I like it. Oily fish like salmon, macro trans. I think it's still okay if it does come in in little bits and like I'm eating dairy and that sort of stuff.
00:37:01:02 - 00:37:25:00
Gabby
But we want it mostly to be coming from our plant and marine base sources because that is different forms of fat and the fats that are my of plant and marine based sources have anti-inflammatory properties, cardioprotective. They're really beneficial for your hormones production and regulations that both are a main reason not only for females but also males and also help women that we're trying to get that in.
00:37:25:05 - 00:37:42:24
Gabby
And then if it also comes to being in touch with 100 phone signals and being able to interpret how you're feeling, fat slows down how plastic is moving through that gastrointestinal tract. It makes you feel fuller for longer. So it is important to get these in. And as I said, it doesn't mean you need to be really restrictive and have only plants and marine base.
00:37:43:00 - 00:38:04:12
Gabby
That's just not going to happen. There will be animal base fat but thinking, okay, so how can I get the majority of those in for the anti-inflammatory benefit of hormonal benefits? And it also helps the low fat soluble vitamins as well. Yeah, with our protein, say I feel like around either one or the other, like people don't get it enough or the highest excited.
00:38:04:21 - 00:38:34:08
Gabby
So sometimes they have so much of a focus on protein that it displaces other nutrient black fat or carbohydrate or yeah, we're not really getting enough in in the right distribution. So yeah, first and foremost, like we want to make sure that we get in a total amount of protein. That's enough for context. Protein can be yes. All animal based on complex again and turkey and base eggs, different types of dairy fish can be back crazy how to get that sort of stuff.
00:38:35:08 - 00:39:03:04
Gabby
And so as I said, we're trying to get a total amount for the day and that is a range depending on your activity levels. Someone who's the diet might be a little bit lower, a good range for people who are active is between around 1.8 to 2.2 grams per kilogram of body weight. So you could always go down the middle of that and go, Okay, well two grams per kilogram of body weight for a 70 kilo person might be 140 grams total for the day and say that first and foremost.
00:39:03:04 - 00:39:29:21
Gabby
And what that could also look like or what we also need to focus on is how that's being distributed throughout the day. So we try make sure you get at least three to 6 hours of good quality protein throughout the day. So all the different ones that I've mentioned also I didn't mention, but Plant-Based sources like legumes, tofu, seitan, all different types of soy all that sort of stuff and as I said by 36 hours.
00:39:29:21 - 00:39:51:14
Gabby
So that could be as simple as brekkie, lunch and dinner. What we often say is that people are back end to get you won't really have much of brekkie and won't really be making snacks. They might be a little in lunch and then we have a heat and the day because like we were like, Oh, we have a big steak when you have bolognaise, we have like a chicken Stir-Fry or something for dinner and we're actually missing out on having it regularly.
00:39:51:15 - 00:40:09:08
Gabby
Yeah. A good reason for trying to get it regularly is it's not only going to keep us well and be satiating, but what a good set of protein. So ideally let's say like 20 to 40 grams of protein. So that might be like 150 grams of chicken for context. So what that does tuna a little I.
00:40:10:11 - 00:40:15:01
Callum
But I was like even a can of tuna like a like that's one serving of protein. Right?
00:40:15:21 - 00:40:32:05
Gabby
Yeah. And for example in that context I like a can of tuna might have around 16 grams, we might want a little bit more like if it's a main meal, if it's a snack one, a good snack can be a little bit smaller, but so that might be two cans of tuna, tuna and a little bit of cheese or something like that.
00:40:32:11 - 00:40:52:11
Gabby
And what we're trying to do is stimulate something that we call muscle protein synthesis. So our body is always bouncing out between a protein that we're consuming and the protein that we're using. And that's not only the recovery from muscles, but it's also like you have skin in now and immunity and those sorts of things. And pretty much we eat a little bit and it stimulates the muscle protein synthesis.
00:40:52:11 - 00:41:09:00
Gabby
And then as the body digested it starts to come down, we want to stimulate that again before it becomes unstimulated. So that's why we try and eat at least three times a day or ideally every and it doesn't have to be stressed, but anywhere between every three to 5 hours and having big gaps between not having any.
00:41:09:03 - 00:41:33:06
Emily
Yeah, I love that you just like you didn't just speak about like because what I feel is happening in society at the moment or again, I do believe there's a massive shift happening. However, you know, there is still that esthetic side of. Yeah. Of eating and fueling your body. I want to talk only like you just said about your hair, skin and nails and that sort of stuff.
00:41:33:06 - 00:41:54:02
Emily
It's like actually fueling your body for, for literally the inside glow that will then in turn kind of wellness. It literally wellness and like how do you go with or if you could give any piece of advice for someone who really needs to hear that, you know, that they're nutrition, you should be for wellness rather than that esthetic first.
00:41:54:02 - 00:41:54:24
Emily
What would you say to them.
00:41:56:15 - 00:42:03:23
Gabby
If you're not giving your body what it needs, it's never actually going to do what you want it to do. That makes sense.
00:42:04:04 - 00:42:05:17
Emily
And so write that down.
00:42:05:18 - 00:42:07:07
Callum
Yeah, that's a that's a golden nugget. Yeah.
00:42:08:05 - 00:42:29:20
Gabby
And so you can probably say you like a lot of people will always be driving for these esthetic goals, but for most people, unless they like best afraid my people can't do it because you're based out this scream at you and other behaviors and it changes the way we think about ourselves and our food. And so our bodies start to work against us not only with our metabolism, but also our mind how much we move.
00:42:30:01 - 00:42:53:03
Gabby
As an example, if you're not functioning or giving your body enough to function, why would it in return anything for the driving? Yeah, and I guess an example would be a lot in clinic. We see like a lot of people coming in and they're eating a little as possible. And as you said, like not seeing the performance benefits and now you'll be wanting to lean down.
00:42:53:03 - 00:43:12:00
Gabby
They'll say it's actually going to look like I'm feeding you a lot more food and they get a little bit overwhelmed. But when they say not only the amount of food, but the timing around what they're doing throughout the day, they'll come in the back and know that everything's about body composition, but they're actually having favorable body composition goals and above everything else, I'm feeling better.
00:43:12:00 - 00:43:23:22
Gabby
People are saying that I'm glowing literally again, like all these different things that like, yeah, if you're consistently nourishing your body rather than going through deprivation cycle and eating like healthy body, it's going to be thank you for it.
00:43:23:23 - 00:43:26:17
Callum
Bye bye. Low energy availability, literally.
00:43:26:17 - 00:43:42:17
Emily
What? And do you know what it's just going to be? So many people men and women that are going to be having some lightbulb moments in this episode. Yeah, honestly, this going to be so many of them. And I just think it's cool to talk about as well because again, I do believe it's shifting, but it's actually really cool.
00:43:42:17 - 00:43:44:10
Emily
Yeah. To see the.
00:43:44:10 - 00:44:04:19
Callum
Relationship with food is so important. I think in even if you're not an athlete or working at regularly, just like your general norm, especially like in the family as well. Like I know growing up, it was just like I would have like the wildest lunches, like I'm talking, you know, like cheese and bacon rolls from Woolworths.
00:44:05:00 - 00:44:06:09
Emily
Almost everyone had their.
00:44:06:21 - 00:44:13:12
Callum
Weight with corned beef and like fuckin olives like olives on it and just cheese slices. I it.
00:44:13:14 - 00:44:15:11
Emily
Sounds like whatever you saw, you were like.
00:44:15:20 - 00:44:34:11
Callum
Eating it and, and then when I got inside of going to the gym I started 18 I was still eating that because I was watching these dudes on YouTube who were jacked and they were eating like 5000 calories with stuff. Little did I know they were up the whoop, their own peptides and anabolic steroids, but they were also had the availability.
00:44:34:11 - 00:44:43:15
Callum
They could eat 5000 calories. Uncle Cow couldn't eat that many calories because my energy wasn't burning up. But now I'm looking at like I'm chasing, you know, health.
00:44:44:02 - 00:44:59:18
Emily
Exactly. And I think that's where I think that's where the society is going. I truly do like that part where they're just literally chasing. They want to feel so good because, you know, there's been times where when you're in a deficit or when you're really not treating your body body the right way, you you can't show up.
00:44:59:18 - 00:45:10:15
Callum
I've lost libido. I want something like I got, I got I was down on like 40 grams of fat or something like no carbs and just I had no sex drive at all.
00:45:10:16 - 00:45:12:06
Emily
No, I've so been there and.
00:45:12:06 - 00:45:20:12
Callum
It's like I don't even I'm really interested in, in anything. It's so bad. Brain fog. It was so bad but I was like trying to get as long as I could.
00:45:21:04 - 00:45:43:18
Gabby
Yeah. And you see all these people and you said you look up to them, you're like, I want to look like them little and you don't know that they haven't had sex in hell. Yes. Yeah, yeah. They might not even have a good relationship because maybe their mental health got out when they last talked about like your menstrual cycle changing or being tired or seeing that performance or decrease recovery or increase in injuries.
00:45:43:18 - 00:46:06:12
Gabby
They say they're quite common on the field. But then on the flip side, as we said, lower libido and that could be like multiple different levels of the spectrum. Like it might be like, oh, you're not really interested right through into life. You're not waking up with morning erections anymore. Let's all like a range of different things. And while that's not really a topic that you only have with your medical professional, maybe that's something that we do need to talk about a little bit more.
00:46:06:12 - 00:46:08:16
Gabby
So people can then advocate for themselves.
00:46:08:16 - 00:46:13:14
Callum
So that there are those sort of like they're like almost like little red flags. So like little warning.
00:46:13:14 - 00:46:18:04
Emily
But I think it's just what people get again, what people don't narrow. And it led.
00:46:18:04 - 00:46:36:15
Callum
To thinking that was the other thing. I would binge. I would eat only how many calories were in a pack of ten times like a whole pack. That was 11. Tim Tams in a pack and it was 2300 something calories because I would binge an entire thing and I would track it and just feel it. All right. So I got to balance it out for the rest of the week.
00:46:37:23 - 00:46:38:19
Callum
So bad that.
00:46:38:23 - 00:46:46:14
Gabby
Really undercut yourself. Yeah. And then on the flip side, like some people that like obviously in the days to come off of that, you would not feel very good.
00:46:46:14 - 00:46:51:15
Callum
Oh my gosh. I woke up feeling like, oh, my face was bloated and I was thirsty.
00:46:52:13 - 00:46:53:01
Gabby
You know.
00:46:53:05 - 00:47:19:12
Callum
Give it some water. But I think it's yeah, it's it's a it's just such a wild topic that it's so simple. Like the food there is like an unlimited source of food out there. Good quality yeah. We continue to just live this lifestyle where it's like, it's almost like a donut. I say it's like showing off and it's like, you know, like I'm eating this and I look like this, you know, like that trend that's like, you know, it's like, I can eat this.
00:47:19:12 - 00:47:25:07
Callum
And I still look, some are shredded, so, you know, it's what does that look on the inside and.
00:47:25:07 - 00:47:46:01
Gabby
Like, it goes down to genetics. A lot of it to like some people because the way our body communicates with our cells like our home and a little chemical messengers. And so I might perceive a different level that I've normalized of like my hunger best fullness signals compared to someone who might be in a smaller, leaner body and they might perceive it differently.
00:47:46:01 - 00:48:04:11
Gabby
So my body would be stressed if I looked like them when they find that really easy to look at that say, why am I gonna compare myself to them? Metabolism or composition anything a little bit different. So it's so hard. And as you said, you probably end up looking like that. If you are struggling with what to eat or your relationship with God, what am I doing wrong?
00:48:04:12 - 00:48:16:11
Gabby
It's like, it's not about you. Yeah, you're not doing the wrong thing. Was just constantly bombarded with all these people who can show off that because that's what people are trying to look like, whereas you're not seeing all the people not being able to do that. Yeah.
00:48:16:18 - 00:48:40:08
Emily
It is interesting because like, I actually remember my sister and I for, you know, however long Victoria's Secret runway show it was on on TV was like, that was our ultimate, literally my ultimate goal. And it's so funny looking because I am five foot three literally at best. So it's like on a good day. On a good day with some high heels on probably.
00:48:40:08 - 00:48:47:01
Emily
No, I'm five foot three. Right. These, these models are, you know, six foot. And it's like I.
00:48:47:01 - 00:48:49:04
Callum
Thought models are of super the.
00:48:49:06 - 00:49:08:21
Emily
Super models. Yeah. But like they, you know, it's, it's, it's like I just remember that kind of culture and I just remember having a routine and a diet and, you know, I'd write down I have 12 almonds because like Girlfriend Mag interviewed one of the models and you know, it was like, it was like day chicken. They ate this and it was like, all right, well if I do that then I'll get that body.
00:49:08:21 - 00:49:25:06
Emily
But little do we know now we know, but little did I know. Okay, that's just never going to happen. Genetics and all of the other things. Like with that I want to touch on like food freedom and actually what I, what food freedom looks like because I feel like a lot of people we hear the word, but a lot of people don't actually understand.
00:49:25:06 - 00:49:26:22
Emily
So what does food freedom look like?
00:49:27:20 - 00:49:50:02
Gabby
Food freedom is the willingness to be able to eat a different type of food. You like without necessarily feeling an overwhelming guilt or also on a different perspective. Maybe like not feeling of superiority because of your food choices. They're not holding any moral value to the different types of free to eat or the way of eating all the tidal wave eating if you've given yourself.
00:49:50:10 - 00:50:01:07
Emily
Mm that's a really good, accurate description of that. And how does how do we practice food freedom? Like, how does someone kind of practice that?
00:50:02:16 - 00:50:33:24
Gabby
I guess it's a balance between making sure that we, for the most part, are nourishing ourselves and nourishing ourselves regularly. So it gives us a fighting chance of being able to accurately test for at least 100 bonus signals and then also being able to know like, okay, well, I can have these different periods if I'm going on and on them because you enjoy them not having a whole packet of content because we've deprived ourselves, okay, well maybe I can have two and enjoy it or not really giving yourself a limit and saying, Okay, I really have to, but okay, I'll have some until I'm satisfied.
00:50:33:24 - 00:50:49:03
Gabby
And often like I'll say to someone as an example, Okay, well make sure that you keep the food that you like in your house and they're instantly like, No, I eat them all. And I'm like, Yeah, well, keep on eating it until you don't anymore, because once you taste it, once you give yourself like permission to have it.
00:50:49:03 - 00:50:54:06
Gabby
Yes. You taking the power away from what that food giving you. And that's for you're free from the power that the fruits having meant to be.
00:50:54:08 - 00:50:57:16
Callum
Wow. You will not have hold over me ten times.
00:50:59:02 - 00:51:00:23
Gabby
Not today, not today.
00:51:00:23 - 00:51:14:06
Emily
So oh, my God. So if you could tell maybe like your younger a younger woman or man, any piece of advice, what would you tell them?
00:51:16:07 - 00:51:17:15
Gabby
That's definitely a hard one.
00:51:17:15 - 00:51:18:02
Emily
It is a hot.
00:51:18:02 - 00:51:40:18
Gabby
One, but probably don't try and do things based on trying to look like other people. Yeah, cause I feel like probably when you're growing up, you're trying to find yourself in so many different ways that it's okay to have role models. But you just have to acknowledge that even if you eat and exercise the exact same as someone else doesn't mean you going to look like them.
00:51:40:20 - 00:51:48:06
Gabby
Yeah. And often what we're exposed to is one little snapshot of what's actually going on. And so you can never actually marry the two up.
00:51:49:09 - 00:52:06:19
Callum
Um, that's great. Uh, talking a little bit on because you're in sports nutrition supplementation um, what are some supplements that, I mean, would you recommend any supplements for sure that people could be taking in, that people should be taking on the regular, what are, what are some of those.
00:52:07:23 - 00:52:29:13
Gabby
Vitamins and minerals it like most of the time, we need to just try and match that with blood because sometimes I think it will come in and now like throwing the whole bag in, like what should I take and what shouldn't I take? My end up actually emanating anything. Yeah, I feel like I just feel like relating back to task in an attack on I'm feeling a little dull like that and I feel I'm addressing that issue.
00:52:29:13 - 00:52:52:13
Gabby
You kind of mask it a little bit. Yeah. And then it can also be like in relation to actual performance enhancing supplements, it really depends on the sport. Looks like in general like strength training or like if you're trying to look at your performance like even in a class and there's something along the lines of like a a creatine monohydrate could be great.
00:52:52:13 - 00:53:12:18
Gabby
So what creatine monohydrate does is it increases the creatine phosphate in the float around the muscle and it donate a creatine phosphate to that energy system, which is our quickest firing energy system. So a quick burst of energy. So that might allow you to be really good in a sprint or a lift, or you might be able to get an extra rep out of the heavier weight.
00:53:12:18 - 00:53:31:12
Gabby
So it can be quite universal protein powders can help just to be able to again make that total. It's not like you need to walk out of the gym with a protein shake in pan to stimulate muscle protein synthesis if you're about to go home and have a grinder, you're about to go there and have a snack or a meal.
00:53:31:12 - 00:53:49:23
Gabby
It's going to be doing the exact same thing. Yeah, but it can definitely be used to bridge that gap and make sure that okay, well, yeah, a total thing that but our distribution throughout the day is also some other things, like for example, and this is always contextual as to what they're trying to cause, but like something like beta alanine.
00:53:49:23 - 00:54:08:22
Gabby
So the beta alanine pretty much allows your body to clear out the waste that's generated if and when you're like when you're working out and your muscles are contracting. So when your muscles are contracting and building up that way, since this allows it to clear out things, you're not getting like that bone like acid again, able to push out longer.
00:54:08:22 - 00:54:13:15
Gabby
Yeah, exactly. Like it's the acid buffer. So it doesn't. Yeah, exactly. What is that.
00:54:13:18 - 00:54:14:07
Callum
Hm.
00:54:15:05 - 00:54:37:05
Gabby
There's a few others that are really the main ones. And again, like it does depend on the sport or also what they're what their goals are and like going back to that hierarchy in terms of most important. So it's important, it's like making sure that your energy budget is matching what your energy goals as to whether that is maintenance and optimization, muscle deficit, whatever it is.
00:54:37:12 - 00:54:51:13
Gabby
And then your macros become like a total and your macros how that's distributed throughout the day, hydration and then supplements are like not even the icing on the cake, like the sprinkles on the icing on the cake and everything else is going to make the biggest difference or even touch.
00:54:51:15 - 00:54:53:08
Emily
Yeah, it's like don't even look a supplement.
00:54:53:09 - 00:55:23:08
Callum
I love that they are literally the sprinkle because and I've only kind of just come through to this and maybe the last three or four years where it's the supplement you're only taking to supplement from the shit that you're not getting. Like you're literally taking protein powder not to make you big, but because you're not getting enough in your food intake, you literally taking all this is obviously like the stuff you mentioned creatine to get that ATP energy, but also by the alanine to clear out that that's stuff you can't really get in food necessarily in like a high demand.
00:55:23:17 - 00:55:30:22
Callum
But yeah, it's so that's a good cause that even people like you should be taking fish oil, Mike or Sally, you could be eating enough fish like just.
00:55:30:22 - 00:55:31:05
Gabby
To see.
00:55:31:21 - 00:55:42:12
Callum
All that you're talking about the avocado oils and stuff like that. What's one thing that you would, you know, want the world to know just straight up for 30 seconds that everyone is listening in the world? Just throw some knowledge at them.
00:55:45:18 - 00:55:45:22
Gabby
So.
00:55:46:03 - 00:55:47:16
Emily
Not it's sort of hard to.
00:55:48:15 - 00:55:50:10
Callum
Do it to me at the end of this month, maybe some.
00:55:51:20 - 00:56:16:11
Gabby
Okay. So what everyone needs to do is find or understand where that maintenance is because you can always bridge off of there when you find a comfortable spot where you're feeling your body accurately you're nourishing and optimizing your feeling, your health, everything else, the micronutrients, your macronutrients, you'll find that spot where you might not feel the pressure to be time to lean down or after the game.
00:56:16:14 - 00:56:31:18
Gabby
Or even if you want to do that, you understand where the starting point is and then being able to branch off of it. But I feel like so many people don't really understand where that maintenance is and what that feels like to be optimal there, but always bringing you from one end of the pendulum to the other and that goal throughout life.
00:56:32:03 - 00:56:43:14
Emily
True, there's been so many gold nuggets. And honestly, like even as a coach, I'm like taking away so much from this, just even to bring into my own my own world, but like also my clients. So yeah, honestly.
00:56:43:22 - 00:56:44:07
Callum
So yeah.
00:56:45:14 - 00:56:56:04
Emily
Well before we go gab, normally we play a little game. It's just a fire fuss. Five fire questions that just come springing at you My first question to you is chocolate or ice cream?
00:56:57:05 - 00:56:57:16
Gabby
Chocolate.
00:56:59:00 - 00:57:01:16
Callum
If you could only one thing for the rest of your life, what would it be.
00:57:07:02 - 00:57:09:12
Emily
I love her. Is your hero.
00:57:11:05 - 00:57:16:19
Gabby
Oh, I don't know if I necessarily have a theory, but I think my team is a bit of a badass.
00:57:16:20 - 00:57:19:15
Callum
Oh, she is definitely about that.
00:57:19:16 - 00:57:20:14
Emily
Yeah, we love her.
00:57:20:14 - 00:57:23:06
Callum
She batty your pep up song.
00:57:24:03 - 00:57:24:19
Emily
Oh, go on.
00:57:26:19 - 00:57:27:15
Gabby
Oh, no.
00:57:28:11 - 00:57:29:02
Emily
Take your time.
00:57:31:01 - 00:57:41:04
Gabby
To Rapid Fire questions. Rapid Pretty much it sound weird, but anything from probably, like, Cardi B or something. Yeah, yeah. Sometimes.
00:57:41:08 - 00:57:45:16
Emily
Literally, yeah. I've got a bad bitch energy playlist.
00:57:45:22 - 00:57:46:10
Callum
Oh, yeah.
00:57:46:10 - 00:57:50:05
Emily
Yeah, yeah. And it's like literally Cardi B, Nicki Minaj, you know, all the things.
00:57:50:13 - 00:57:52:04
Callum
I end up twerking every time.
00:57:52:04 - 00:57:59:09
Emily
It's starting to hit. Maybe it will do this offspring that. Yeah, exactly. If you could meet anyone dead or live her, who would it be?
00:58:05:21 - 00:58:17:14
Emily
That's I want her as well. I think I'm really hard. I think I would go I really would like to meet Michelle Obama or Barack Obama. Yeah. But if they could come as a duo, that would be good because I could use only one.
00:58:17:22 - 00:58:18:24
Callum
Let's just say the Obamas.
00:58:19:03 - 00:58:29:09
Emily
And then I would be Justin Bieber. Second was I thought oh, no, well, even Princess Di. Princess Di was also in mine.
00:58:29:23 - 00:58:48:23
Gabby
Yeah. I think that's lots of different people for different reasons. Yeah. Really? Because like, in my mind, I'm thinking of like women's health and feelings. Yeah. Yeah. Someone called Dr. Stacey since she is still alive. She is really he's doing a lot of they raised that in paving the way for a lot of research in women around nutrition.
00:58:49:09 - 00:58:54:23
Gabby
I think she's based in New Zealand or something. And someone one of that causes I just think it should be a wealth of knowledge.
00:58:54:23 - 00:58:55:05
Emily
Yeah.
00:58:55:21 - 00:58:56:11
Gabby
To catch up with.
00:58:56:16 - 00:58:59:15
Emily
I love it. Well, can we make that happen? Yeah, I.
00:58:59:15 - 00:59:02:12
Callum
Think that I want to know that Kenny.
00:59:02:12 - 00:59:03:01
Gabby
Did, I guess.
00:59:03:01 - 00:59:04:12
Emily
To make him look.
00:59:05:01 - 00:59:10:23
Callum
Where can we find you? Gabby, where can the people come in and pick up all the knowledge that you've been sharing with us?
00:59:11:13 - 00:59:28:21
Gabby
Yeah, a good place to start is Instagram. So my Instagram is Gabby Ward and the school sports dietician. So it's Gabe wife Gabby and the school f he r t f d I e t i t and the long one Jason.
00:59:28:21 - 00:59:29:06
Emily
Is well.
00:59:29:07 - 00:59:50:23
Gabby
The company I work for is called the Sports Dietitian Co, so quite a good bit of marketing ploy. If you have an expectation we're going to come up. Yeah. I also work with and for Taylor Wales Ryan so she is the undisclosed sports dietitian so a lot of our posts like Collab Pass and that sort of stuff on Instagram.
00:59:50:23 - 00:59:59:07
Gabby
The good place to start you can always then get like my email or anything or my number from there but yeah that's a good place to start also.
00:59:59:14 - 01:00:05:10
Callum
And what's next for you in the next couple of what's the next training regime look like? You're going back into CrossFit or.
01:00:06:10 - 01:00:34:21
Gabby
Yeah, I've been doing a lifting program, so it changes. I guess they want to increase, but I didn't want to lose my all in thing. Yeah, but I just wanted to get strong. So I was doing a program that incorporates both powerlifting and Olympic weightlifting back like 12 weeks it's which is the focus as to which ones like at the moment I'm more focusing on the, the thing and then once that's done, know, go back to the powerlifting and because I can really train on the Sunday, I just go to a regular gym.
01:00:34:21 - 01:00:55:22
Gabby
So that's easier to be able to fit that around. And then on the days that I can like maybe I'll go on really earlier, I get away from work or whatever I have been studying going into CrossFit again, it's got to want to Maroochydore but it's been so good just because you feel really strong. But when you're walking up stairs you like I'm getting a little bit path to success.
01:00:57:06 - 01:00:58:20
Callum
Oh, all right.
01:00:58:24 - 01:01:08:11
Emily
Yeah, this is just been fabulous. Thank you so much for joining us. And we can't, can't wait to take some of those little gold nuggets and implement them into our lives. Yes.
01:01:09:01 - 01:01:13:14
Callum
Thank you so much, Debbie. I hope you have a lovely Friday afternoon.
01:01:13:24 - 01:01:15:10
Gabby
And during the weekend.
01:01:15:18 - 01:01:18:07
Emily
Thank you. We will. All right. See you later.
01:01:18:07 - 01:01:18:22
Callum
Catch up.